Opt 4: FQ2 - Planning to avoid overtraining Flashcards
What causes an athlete to suffer from chronic training stress?
poor scheduling or high levels of dedication that leads to performance deterioration
What is overtraining?
overtraining is a physiological and psychological condition caused by training loads that are too demanding.
How does overtraining develop?
it develops when athletes are put into high intensity training practices when they are in a stage of fatigue, and does not allow for proper rest periods.
How is overtraining recognised?
Athletes become unmotivated, sometimes recognised as staleness, and they develop a lack of enthusiasm for their performances.
Poorer performances, increased RHR, higher blood lactate levels and insomnia.
How does the amount and intensity of training impact an athlete?
If the athlete is working at an amount and intensity too high for their ability, they may burn out and develop overtraining condition.
What influences training thresholds?
Personal factors, medical conditions, sleep (quality and quantity), drugs, nutrition, environmental stress and individuals general health.
How is optimal performance attained?`
Optimal performance is attained through a produt of training balance, periodised recovery, variety, and individual differences.
How can over training be avoided?
By establishing appropriate amounts and intensity in periodisation charts.
Intensity should vary from…
Activity to activity, and session to session.
Volume and amount can be varied by…
manipulating frequency and duration of sessions.
What are the 2 physiological considerations to avoid overtraining?
Lethargy and injury
What is lethargy?
Lethargy is a feeling of slowness, tiredness and lack of energy, usually seen in athletes as a result of excessive training volume and intensity without sufficient relaxation and rest periods.
How does lethargy affect performance?
Athletes in a state of lethargy do not train or perform to the best of their ability which leads to a gradual deterioration in performance. Concentration and focusing skills are diminished, and simple tasks seem difficult.
How does injury affect performance?
- Injury can implement the principle of reversibility depending on the extent and seriousness of the injury preventing them from being able to continue trainings.
- If they are unable to manage training and conditioning, gains in cardio-respiratory endurance, strength and power are lost.
- Match practice and experience is also effected.
How does injury occur?
Poor warm-up
Accidents
Excessive load
How can athletes minimise risk of injury?
taping, using protective equipment, balanced periodisation plans.
What is the psychological consideration to avoid overtraining?
motivation (and lack of)
Symptoms of loss of motivation/ enthusiasm
- increased nervousness
- poor concentration
- irritability
- anger
- emotional sensitivity
- depression
Strategies used to improve mental wellness of athletes suffering from overtraining
- reduction or cessation of training
- active rest
- relaxation of techniques
- change of routine and environment
- replace pressure with positive reinforcement
How can over training be prevented?
By not exceeding an athletes stress tolerance, and adapting the volume and intensity to each individual.
When physical stability is threatened…
emotional factors have a great effect on health and wellbeing, resulting in a loss of motivation, enthusiasm for training and competitive desire.
